Lose weight in the long term
3 helpful strategies against the yo-yo effect
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You finally lost some weight – only to gain weight again shortly afterwards due to the dreaded yo-yo effect. These strategies will help!
We have hardly reached our desired weight and no longer adhere so strictly to our self-imposed new diet, the kilos come back very quickly. Sometimes we end up weighing even more than we did before the diet. Welcome to the dreaded yo-yo effect! But why does this happen at all – and what helps against it?
This is how the yo-yo effect occurs
Actually, the yo-yo effect was essential for our survival. In earlier times, when there wasn’t enough food and we had to suffer from hunger, the body automatically shut down all of its functions to a minimum in order to use as little energy as possible. He then drew these from the body’s own reserves. Once the famine was over, the reserves were then replenished to regain the original weight. Unfortunately, what used to be able to save our lives in the past means that short-term changes in diet or diets do not bring the desired long-term success on the scales.
What helps against the yo-yo effect?
You probably already guessed it: you won’t be able to outsmart the yo-yo effect with a strict diet. The only way to prevent it is to make long-term dietary changes that allow you to slowly lose weight. For most people, eating 300 to 500 fewer calories a day is enough to lose about half a kilo per week – this is considered healthy and sustainable. Apart from that, the following strategies will also help you avoid the yo-yo effect:
1. Build muscle
Although it is possible to lose weight without exercising, it is very difficult. In order to support the process, muscle building makes sense. Then more muscle mass also increases our daily energy needs – the so-called basal metabolic rate. In addition, the body fat percentage decreases as a result of muscle building. This leads to a slimmer and more toned figure. Strength training two to three times a week with breaks in between is ideal. So that the whole body is trained, it is best to have a professional create a training plan for you.
At the same time you can do something Incorporate exercise into your everyday life. For example, take the stairs more often than the elevator, ride your bike to work or get off one stop in front of your home and walk the rest of the way. In this way, you support cardiovascular health in addition to building muscle.
2. Limit empty calories
Even if it’s difficult: So that you can eat a balanced and healthy diet, So-called empty calories should only be on your menu in exceptional cases. These include, for example, white flour products, sweets or fast food. Although they provide energy quickly, they also cause the blood sugar level to skyrocket – and drop it just as quickly. The result: You’ll be hungry again after a short time. In addition, they do not provide the nutrients that the body needs.
So that you are sufficiently supplied with vitamins and minerals, it is best to rely on one balanced nutrition. These include fresh foods such as fruit and vegetables, some lean meat (e.g. chicken), whole grains such as oatmeal or millet, nuts, legumes (e.g. beans or peas) and seeds. Protein sources such as eggs or quark and fish also belong on the menu. Extra tip: If you can’t do without a little treat a day, it’s best to plan it after lunch. Then the body has enough time to metabolize it until the evening and the typical ravenous hunger tends to stay away.
3. Go for protein
Speaking of protein: This is the best food for your muscles. If you consume enough protein, you support muscle building. It’s not for nothing that many athletes eat a protein-rich snack immediately after training! In addition, new studies show that protein supports weight loss and can also help to maintain the new weight in the long term. On the one hand, it keeps the blood sugar level constant and thus prevents cravings, on the other hand, it keeps you full for longer. Foods containing protein include, for example, fish, lean meat, legumes and low-fat dairy products.
However, there is a small caveat here: We can also eat too much protein. This can have different effects. For example, if we take in more protein than we use, it is stored as a reserve and we may gain weight again. Constipation can also be a consequence. And with existing kidney or liver damage, an excess of protein can also have a negative effect. The “German Society for Nutrition” (DGE) recommends About 0.8 grams of protein per kilogram of body weight per day record. Seniors aged 65 and over need a little more because bone density decreases with age.
Sources: dge.de, adipositas-gesellschaft.de